Comparing Nutrients in 500 calories Boiled Kidney BeansVS Boiled Pumpkin

Weight per 500 calories

Boiled Kidney Beans

394g

Boiled Pumpkin

2500g

Boiled Kidney Beans have 6.4 times more energy per 100g than Boiled Pumpkin. It has average energy density when compared to other foods. Boiled and Drained Pumpkin having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Boiled Pumpkin?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Boiled Pumpkin

12%

85%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Boiled Pumpkin

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

2.03%1.97g

Fat

1.8%1.75g

1.97 gvs1.75 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

0.9%0.29g

Saturated Fat

2.9%0.93g

0.29 gvs0.93 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

42%0.67g

Omega 3

3.13%0.05g

0.67 gvs0.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

2.5%0.43g

Omega 6

0.29%0.05g

0.43 gvs0.05 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

69%89.8g

Carbohydrate

94%123g

89.8 gvs123 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

1.74%1.26g

Sugars

71.7%52g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.26 gvs52 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

66.3%25g

Fiber

72.4%27.5g

25 gvs27.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

61%34g

Protein

32%18g

34 gvs18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Boiled Pumpkin

0%0μg

Vitamin A

800%7200μg

RAE, retinol activity equivalents

0 μgvs7200 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

52.5%0.63mg

Vitamin B1

64.6%0.78mg

Thiamine

0.63 mgvs0.78 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

17.6%0.23mg

Vitamin B2

150%1.95mg

Riboflavin

0.23 mgvs1.95 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

14.2%2.28mg

Vitamin B3

64.5%10.3mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs10.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

17.3%0.87mg

Vitamin B5

101%5.03mg

Pantothenic acid

0.87 mgvs5.03 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

36.3%0.47mg

Vitamin B6

84.6%1.1mg

Pyridoxine

0.47 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

128%512μg

Vitamin B9

56.3%225μg

Folates and Folic Acid

512 μgvs225 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

5.25%4.72mg

Vitamin C

131%118mg

Ascorbic acid

4.72 mgvs118 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.79%0.12mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

0.12 mgvs20 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

27.6%33μg

Vitamin K

16.7%20μg

Phytomenadione or phylloquinone

33 μgvs20 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Boiled Kidney Beansvs Boiled Pumpkin

13.8%138mg

Calcium

37.5%375mg

138 mgvs375 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

94%0.85mg

Copper

253%2.28mg

0.85 mgvs2.28 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

109%8.74mg

Iron

178%14.3mg

8.74 mgvs14.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

39.4%165mg

Magnesium

53.6%225mg

165 mgvs225 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

73.6%1.7mg

Manganese

97%2.23mg

1.7 mgvs2.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

77.6%543mg

Phosphorus

107%750mg

543 mgvs750 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

47%1594mg

Potassium

169%5750mg

1594 mgvs5750 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

7.87%4.33μg

Selenium

9.1%5μg

4.33 μgvs5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

0.26%3.94mg

Sodium

1.67%25mg

3.94 mgvs25 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

35.8%3.94mg

Zinc

52.3%5.75mg

3.94 mgvs5.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

7.12%264g

Water

63.3%2342g

264 gvs2342 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Boiled Pumpkin:

Boiled All Types Kidney Beans have 2.3 times more Vitamin B9 and 1.7 times more Vitamin K than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains more Vitamin A, 8.5 times more Vitamin B2, 4.5 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, 24.9 times more Vitamin C and 169.3 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Boiled Pumpkin:

Boiled and Drained Pumpkin contains 2.7 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium, 1.5 times more Zinc and 8.9 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 13.4 times more Omega 3 and 1.9 times more Protein than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.4 times more Carbohydrate and 41.3 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Energy and Fiber per 500 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Pumpkin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansBoiled PumpkinVS Canned Kidney BeansBoiled Kidney BeansVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Boiled Pumpkin

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Boiled Pumpkin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: